Saturday 31/12/2011

20/15/10/5 of:
Hang Clean (40/25)
Ring Dips
Lunge one length
200m Run

Post time and weight to comments.

Friday 30/12/2011

AMRAP in 15 minutes of:
10 Pistols
20 Kettlebell Press
200m Run

Post time and weight to comments.

Thursday 29/12/2011

Squat Clean
Practice - 5 sets of 10 reps
Strength - 5 sets of 5 reps. Rest as required.

10-1 of:
Pullups
Sumo Deadlift High Pull (40/25)

Post time and weight to comments.

Wednesday 28/12/2011

Bent Over Row
(8,8,8,8)

3 Rounds for time of:
10 Box Jumps
20 Ring Pushups
30 Squats
Maccas Run

Post time and weight to comments.

Tuesday 27/12/2011

21/15/9 of:
Ketllebell Swings
200m Farmers Carry
Burpees

Post time and weight to comments.

Christmas Eve

12 Day Countdown

10 Burpees
1 Macca's Run
Then 12-1 of:
Ring Rows
Squat Clean and Jerk (40/25)
Then 1 Macca's Run
10 Burpees


Post time and weight to comments.

Thursday 22/12/2011

'Fran'
21/15/9
Thrusters
Pullups

Post time and weight to comments.

Wednesday 21.12.2011

Max Deadlift

3 Rounds for time of:
21 Ring Dips
Macca's Run

Post time and weight to comments.

Tuesday 20/12/2011

'Grace'
30 Clean and Jerks (60/40)

Post time and weight to comments.

Monday 19/12/2011

"JH"
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees


4* Macca's Runs. 90 Second rest between each.

Post time and weight to comments.

Saturday 17/12/2011

5  Rounds for time of:

15 Power Snatch
15 Thrusters
15 Burpees
Maccas Run with a plate (20/10)

Friday 16/12/2011

10 Handstand Pushups or 1:30 Handstand Hold then:

3 Rounds for time of:

10 Ring Pushups
10 Clean and Jerk (60/40)
Maccas Run

Post time and weight to comments.

Thursday 15/12/2011

Clean High Pull (6,6,6,6,6)

4 Rounds for time of:
6 Overhead Squat (60/40)
12 Pullups
24 Double Unders

Post time and weight to comments.

Wednesday 14/12/2011

15 Rounds of:
2 Wall Climbs
4 Burpees
6 Ring Rows
8 Squats
10 Double Unders
Then Finish with 1 Macca's Run carrying a plate (20/10)

Post time and weight to comments.

Tuesday 13/12/2011

AMRAP in 5 Minutes of:
5 Ring Dips
5 Knees to Elbows

Rest 2 minutes then:

AMRAP in 10 minutes of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)

Post time and weight to comments.

Monday 12/12/2011

Strict Pullups
(5,5,5,5,5)

5 Rounds for time of:
15 Front Squats (40/25)
15 Push Press (40/25)

Post time and weight to comments.

Saturday 10/12/2011

"Wood"

5 Rounds for time of:

400m Run

10 Burpee Box Jumps

10 Sumo Deadlift High Pull (40/25)

10 Thrusters (40/25)

Post time and weight to comments.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Friday 09/12/2011

Snatch Balance - 3,3,3,3 1 min rest between sets.
Hang Snatch Pull - 3,3,3,3 1 min rest between sets.

21/15/9 of:
Ring Dips
Knees to Elbows

Post time and weight to comments.

Thursday 08/12/2011

3 Rounds for time of:
10 Hang Clean (60/40)
10 Burpees
Then: 30 Push Jerk (60/40)

Skill work...?

Post time and weight to comments.

Wednesday 07/12/2011

Skill work - Handstands/ HSPU


1 Macca's Run
10 Rounds of:
5 Pullups
10 Pushups
15 Squats
Then 1 Macca's run

Tuesday 06/12/2011

Strength - Deadlift - 5,5,5,5,5

4 Minute Cap
21/15/9 of:
Sumo Deadlift High Pull (40/25)
Situps

Rest remainder of time then:

9/15/21 of:
Situps
Sumo Deadlift High Pull

Post time and weight to comments.

Monday 05/12/2011

Weighted pushups.4 Sets of 5-8 reps with a partner.

AMRAP in 20 minutes of:
Overhead Lunges 1 length of alley. (20/10)
10 Burpee Box Jumps
10 Plate Curl and Presses (20/10)

Post time and weight to comments.

Saturday

No class today

Friday 02/12/2011

Kipping Pullup Practice
10 Minutes

10 Minute AMRAP of:
5 Ring Rows
10 Deadlifts (60/40)
15 Situps

Post time and weight to comments.

Thursday 01/12/2011

Thrusters (5,5,5,5,5)

21/15/9
Ring Dips
Sumo Deadlift High Pull (40/25)

Then 1 Macca's Run to finish.

Post time and weight to comments.

Wednesday 30/11/2011

Handstand/ HSPU practice.
Option 1: 30 Wall Climbs
Option 2: Accumulate 3 Minutes in a handstand
Option 3: 20-30 Handstand Pushups

Macca's Run
50 Knees to Elbows
50 Box Jumps
50 Pushups
50 Moving Planks
Macca's Run

Post time and weight to comments.

Tuesday 29/11/2011

Squat Clean - Strength
(5,5,5,3,3)

15 Minute AMRAP of:
30 Double Unders
20 Squats
10 Burpees

Post time and weight to comments.

Monday 28/11/2011

Congratulations to everyone who competed on the weekend. In particular Dane Jama who pulled off a podium finish in the open category. Top work. Registrations have already opened for CrossFit Gosford's game day in January. Will put more details up soon.

Skill - Squat Snatch.

21/15/9 of:
Power Snatch (40/25)
Situps
Macca's Run

Post time and weight to comments.

Sunday 27/11/2011

No Classes Today. All out at CrossFit SWS first birthday games day.
Unit i2, 5-7 Hepher Road Campbelltown
Try to park on the street, not in the complex. If you get lost give me a call. 0431823290.

Saturday 26/11/2011

Sweet potato. White starchy potato's cousin. More nutrients, less starch = better for you. Makes you feel more full. Try to switch from your regular potato to the sweet when you're making mash, or chips. Grill it on the BBQ.



AMRAP in 2 minutes per exercise. 1 min Rest between each.
Pushups
Squats
Pullups
Situps
Burpees
Kettlebell Swings

Post reps to comments.

Friday 25/11/2011

Overhead Squat Practice
5 Sets of 10 good quality reps.

15/12/9/6/3 of:
Power Snatch (45/30)
Ring Rows
Box Jumps
Situps

Post time and weight to comments.

Thursday 24/11/2011

1 Macca's Run
THen 5 Rounds of:
30 Double Unders
20 Push Press (40/25)
10 Pistols
Then 1 Macca's Run to finish.

Post time and weight to comments.

Wednesday 23/11/2011

3 Rounds of:
Bench Press 1 min on. 2 Minutes off. (60/40)

10-1 of:
Pullups
Burpees

Post time and weight to comments.

Tuesday 22/11/2011

Death by Thruster
1 Thruster on the first minute. Rest remainder of time left in the minute.
2 Thrusters in the 2nd minute. Rest remaining time.
3 Thrusters in the 3rd minute. Continue like this until you cannot complete the round you are up to in the 60 seconds provided.


21/15/9
Pushups
Knees to Elbows.

Post time and weights to comments.

Monday 21/11/2011

"The Tombstone"

1 Macca's Run
Clean and Jerk (2500kg/2000kg)
1 Macca's Run

The weight you choose determines the amount of reps that you will perform. e.g 50kg = 50 reps for the guys, 40 reps for the girls.
Get along to the CrossFit BodiComplete facebook page and like it guys! http://www.facebook.com/#!/pages/CrossFit-BodiComplete/176764035745741

Post time and weight to comments.

Sunday 20/11/2011

Broad Jump Length of alley and back. (40m)
30 Kettlebell Swings
Then: 21/15/9 of:
Deadlift (60/40)
Ring Rows
Then:
30 Kettlebell Swings
Broad Jump Length of Alley and Back.

Post time and weight to comments.

Saturday 19/11/2011

Macca's Run
21/15/9
Sumo Deadlift High Pull (40/25)
Burpees
Push Press (40/25)
Knees to Elbows

Then 1 Macca's Run.

Post time and weight to comments.

Friday 18/11/2011

Just a reminder guys. Classes are getting busier which makes it hard for new people to just jump in. If you have a friend that is interested in coming along please call or message me first to talk about it.

10/8/6/4/2
Front Squat (60/40)
Ring Dips
Then:
50/40/30/20/10
Situps
Shuttle Run after each round.

Post time and weight to comments.

Thursday 17/11/2011

Strict Pullups
(6/6/6/6/6)

10-1 of:
Ring Rows
*10 Mountain Climbers
*10 Double Unders
Then Macca's Run

Post time and weight to comments.

Wednesday 16/11/2011

7 Minutes Cut Off:
5 Clean and Jerk (100/70)
10 Burpees
4 Clean and Jerk
8 Burpees
3 Clean and Jerk
6 Burpees
2 Clean and Jerk
4 Burpees
1 Clean and Jerk
2 Burpees

Then 5 Laps of Overhead Lunge (20/10).

Post time and weight to comments.

Tuesday 15/11/2011

5 Rounds for time of:

3 Wall Climbs
6 Deadlifts (120/80)
9 Ring Pushups
Macca's Run

Post time and weight to comments.

Monday 14/11/2011

Classic....


AMRAP in 10 minutes of:

3/6/9/12/15/18......
Pullups
Thrusters (40/25)

Core work.

Friday 11/11/2011

Remembrance Day - Lest We Forget.

Macca's Run
20 Thrusters (40/25)
Macca's Run
15 Thrusters (40/25)
Macca's Run
10 Thrusters (40/25)
Macca's Run
5 Thrusters (40/25)
Macca's Run

Post time and weight to comments.

Thursday 10/11/2011

Strict Pullups
(6,6,6,6,6)


5 Rounds for time of:
10 Hang Clean (60/40)
10 Push Press (60/40)
10 Knees to Elbows

Post time and weight to comments.

Wednesday 09/11/2011

Snatch Balance -- Skill
3,3,3,3,3

AMRAP in 20  Minutes of:
10 Overhead Squats (40/25)
10 Ring Dips
Macca's Run

Post time and weight to comments.

Tuesday 08/11/2011

"Isabel"
30 Snatch @ (60kg/40kg)

Bonus

Post time and weight to comments.

Monday 07/11/2011

Squat Clean Practice - (5/5/5/5/5)

"Annie"
50/40/30/20/10
Double Unders
Situps

Post time and weight to comments.

Friday 04/11/2011

AMRAP in 3 Minutes of:
Kettlebell Swings
Rest 1 Minutes
AMRAP in 2 Minutes of:
Kettlebell Swings
Rest 30 Seconds
AMRAP in 1 minute of:
Kettlebell Swings

Rest 5 Minutes.

4 Rounds of:
10 Push Press (50/30)
Farmer's Carry

Post time and weight to comments.

Thursday 03/11/2011

Strength Circuit -
30 Secs on, 10 Secs Change Over. 1 Min break at end of circuit.
Bench Press
Front Squats
L-Hang

Then:

50 Plate Curl and Press (20/10)
50 Burpees
50 Situps

Post time and weight to comments.

Wednesday 02/11/2011

Handstand and Handstand Pushup Practice. 10 Minutes.

Maccas Run
21 Clean and Jerk (60/40)
Maccas Run * 2
21 Clean and Jerk
Macca's Run

Post time and weight to comments.

Tuesday 01/11/2011

First of the month guys. Let's lift heavy. Remember to dig those heels in and push.

Max Deadlift - 20 minutes to figure out your maximum lift.

3 Rounds of:
20 Pushups
Macca's Run.

Post weight and times to comments.

HALLOWEEN!!!

"Fran"
21/15/9
Thrusters (40/25)
Pullups

Core work.

Saturday 29/10/2011

3 Rounds for time of:
15 Pullups
30 Deadlifts (60/40)
45 Double Unders
Then 2 Rounds of:
10 Push Jerk (60/40)
50 Squats
Then 1 Round of:
Macca's Run with a Bumper plate (20/10)

Post time and weight to comments.

Friday 28/10/2011

21/15/9 of:
Power Cleans (60/40)
Ring Dips
400m Run

Post time and weight to comments.

Thursday 27/10/2011

If you want a shirt guys remember to try on the one I have here and put your name, size and how many you want on the whiteboard,

"Grace"
30 Clean and Jerks for time (60/40)

Then a bonus.

Post time and weight to comments.

Wednesday 26/10/2011

'JH'
21/15/9 of:
Thrusters (40/25)
Burpees
*2 Double Unders

Lower back and Core work.

Post time and weight to comments.

Tuesday 25/10/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Make sure you check out the link to see how to look after your hands, or ask in class. Also if you feel the need to bring in strapping tape for your hands then do so.


Skill -- Kipping Pullups

10-1
Deadlift (100/70)
Moving Plank
30 Double Unders

Post time and weight to comments.

Monday 24/10/2011

Snatch Balance - 5/5/5/5/5

In teams of 2:
4 Rounds of:
15 Pushups Each (High-5 between)
30 Front Squats Each (30/20) (Holds themselves up on the rings/ If they drop you have to stop squatting.)
45 Situps Each (Partner Holds plank while you do situps)

Post time and weight to comments.

Saturday 22/10/2011

Power Snatch Work your way up to a max 1 Rep. (20 minutes.)

30 Ring Pushups
20 Thrusters (40/25)
50 Knees to Elbows
20 Thrusters (40/25)
30 Ring Pushups

Post time and weight to comments.

Friday 21/10/2011

Hey guys, we will be doing a lot of retesting next week, let's bring our 'A' game and see how much we've improved this last month.

Bring some strapping tape for your hands today guys.

50 Overhead squats, with just the bar.
Rest.

Then:
21/15/9
Pullups
Burpee Box Jumps
Weighted Situps (10/5)

Thursday 20/10/2011

50 Front Squats @ 50% bodyweight.
Rest 5 Minutes

3/5/7/9/11 and continue to increase reps until time runs out.
Ring Dips
Knees to Elbows
200m Run

Post time and weight to comments.

Wednesday 19/10/2011

 As you can see, local competitions are for all levels of fitness. Ask me about the upcoming CrossFit SWS games day, or our very own games day in December.

Handstand Practice/ HSPU practice.

5 Rounds for time of:
3 Wall Climbs
30m Walking Lunge
15 Pushups (Hand Release)
15 Deadlift (60/40)

Post time and weight to comments.

Tuesday 18/10/2011

Food of the week: Beetroot! Get it into you, packed full of vitamin C and a great source of energy. Grate it into your salads for a change or roast it with your regulars.

Thruster - Skill/ Strength
5  sets of 8 reps, if your form and technique are good, increase the weight.

Macca's Run
10/9/8/7/6/5/4/3/2/1 of:
Ring Rows
Burpees
Macca's Run

Post time and weight to comments.

Monday 17/10/2011

How bad do you want it.

5 Rounds of:
5 Ring Dips
10 Deadlifts (100kg/70kg)
30 Double Unders

Core Work.

Post time and weight to comments.

Saturday 15/10/2011

21/15/9 of:
Thrusters (40/25)
Knees to Elbows
200 Mountain Climbers
Then 9/15/21 of:
Knees to Elbows
Thrusters

Post time and weight to comments.

Friday 14/10/2011

In teams of 2:
5 Rounds for time of
10 Ring Rows each
10 Pushups each
10 Push Press (50/30)

Post time and weight to comments.

Thursday 13/10/2011

20 Minutes to achieve maximum rep clean and jerk.

30/20/10
Hang Clean
Push Press
50 Double Unders
Both weights at 30kg for guys, 20kg for girls.

Post weights and time to comments.

Wednesday 12/10/2011

Hey guys, the days are starting to heat up and I think it's time I reminded you of how important drinking water is. It's important to drink at least 2L especially on days you train as the water will keep you hydrated and will help you flush out those bad toxins that build up in your body. On top of that, drinking water regularly helps keen your skin looking good which is always a nice thing during beach season.

Skill - Ring Dips

Circuit - 1 minute per station. 1:30 rest post run.
Front Squats (40/25)
Knees to Elbows
Bent Over Rows (40/25)

Everyone Macca's run then rest.

Post weight and reps to comments.

Tuesday 11/10/2011

Jason Titus demonstrating how to make a sweat angel.

Strict Pullups
(6,6,6,6,6)

20 Thrusters (40/30)
10 Upright Row (40/30)
Walking Lunge 30m
10 Upright Row
20 Thrusters
Macca's Run

Post time and weight to comments.

Monday 10/10/2011

Macca's Run *2
Then 2 rounds of:
30 Deadlifts (80kg/55kg)
30 Burpees
30 Ring Pushups

Post time and weight to comments.

Friday 07/10/2011

Handstand Holds -- Accumulate 3 Minutes in a handstand hold.

21/18/15/12/9/6/3
Push Press (40/25)
Hang Clean (40/25)

Post time and weight to comments.

Thursday 06/10/2011

Strict Pullups
(6,6,6,6,6)

100 Squats
80 Overhead Lunges (10/5)
60 Box Jumps (24"/20")

Post time and weight to comments.

Wednesday 05/10/2011

Skill Work -- Overhead Squat

21/15/9
Beginner - Knee Pushups
Intermediate - Pushups on toes
Advanced - Ring Pushups
Sumo Deadlift High Pull
Macca's Run

Post time and weight to comments.

Tuesday 04/10/2011

Ring Rows for technique.
5 * 10 Reps. Rest 1 minutes between sets.

AMRAP in 8 Minutes of:
10 Front Squats (40/25)
10 Burpees

Post time and weight to comments.

Thursday 29/09/2011

Fran is coming soon.

Push Press

(8,8,8,8)

Then:

5 rounds for time of:

10 Ring Rows
20 Deadlifts
30 Double Unders

Post time and weight to comments.

Handstand Practice.
10 Minutes.
Beginner - Wall Climbs
Intermediate - HandStand Holds (accumulate 5 Minutes worth.)
Advanced - Handstand Pushups (3,3,3,3,3)

10 - 1 Squat Jumps               
1 - 10 Knees to Elbows

Post time to comments.

Tuesday 27/09/2011

Strict Pullups
(5,5,5,5,5)

12 AMRAP of:
5 Squat Clean and Jerk (80/55)
10 Burpees

Post reps and weight to comments.

Monday 26/09/2011

Tabata Day. Intervals of 20 seconds on and 10 seconds off. Score is total reps per exercise.
8 Intervals per exercise.
Pushups
Squats
Mountain Climbers
Situps

Lower Back strength.

Post reps to comments.

Saturday 24/09/2011

Kunal's Birthday Workout.

It's a surprise, come in to find out!!!

Post Birthday punches to comments (30...+ 1 for good luck).

Friday 23/09/2011

5 rounds of:
Max Front Squat (40/25)
Max Bent Over Row (40/25)
Rest as required.

Core work.

Post time and weight to comments.

Thursday 22/09/2011

20 Minutes to figure out Max Deadlift for 1 Rep.

20 Min cap of 10 rounds for time:
10 Pushups
20 Situps
30 Double Unders


Posr time and weight to comments.

Wednesday 21/09/2011

10 mins of:

Beginner - Wall Climbs
Intermediate - Handstand Practice
Advanced - Handstand Pushups

5 Rounds for time of:

4 Push Jerk (70/45)
8 Front Squat (70/45)
12 Burpees

Post time and weight to comments.

Tuesday 20/09/2011

Clean High Pull -- work your way into a 5 Rep Max

Macca's Run

Then:
5/10/15/20 of:
Pushups (Hand Release)
Deadlift (80/50)
Then: Macca's Run

Post time and weight to comments.

Monday 19/09/2011

10 Minute Cap:
21/15/9 of:
Power Clean (40/25)
Thrusters (40/25)
Rest remaining time left in '10 min cap'.
Then for time:
9/15/21 of:
Power Clean (40/25)
Thruster (40/25)

Post time and weight to comments.

Sunday 18/09/2011

Pullups -- Strength.

5 Rounds for time of:
100 Skips
10 Burpees

Post time and weight to comments.

Saturday 17/09/2011

Skill Work -- Squats with roll. (50 reps)
Advance option -- Pistol with roll (25 each leg)

21/18/15/12/9/6/3
Bent Over Row (40/25)
Squat Jumps

Post time and weight to comments.

Friday 16/09/2011

Overhead Squat -- (5,5,5,5,5)

15 Minute AMRAP of:
5 Wall Climbs
15m Overhead Walking lunge (20/10)
1 Shuttle run in first round. 2 in the second round, 3 in the third round and so on until time runs out.

Post weight and rounds to comments.

Thursday 15/09/2011

Strength: Bench Press (8,8,8,8)
              Squats (8,8,8,8)
Both @ 70% of your max. Rest 1:30 Between sets. 5 minutes to warm up to working weight.


50 Burpees for time.

Core.

Post time and weight to comments.

Wednesday 14/09/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Some hand care advice.

Handstand work -- 10 Minutes.

30/20/10 of:
Hang Snatch (30/20)
Burpees
Situps
Then 1 Macca's Run

Post time and weight to comments.

Tuesday 13/09/2011

Power: 4 Rounds of: Max Box Jumps in 1 Minute. Rest 1 Minute between sets.

7 Rounds for time:
10 Sumo Deadlift High-Pull (50/35)
10 Pushups (Hand Release)

Post time and weight to comments.

Monday 12/09/2011

Push Press
(5,5,5,5,5)

With a 20 Min Cap:
50 Squats
Macca's Run
40 Squats
Macca's Run
30 Squats
Macca's Run
20 Squats
Macca's Run
10 Squats
Macca's Run

Post time to comments.

Saturday 10/09/2011

Time to learn these skills.....

Bent Over Row
(10,10,10,10)

Macca's Run
3,6,9,12 of:
Front Squat (40/25)
Push Press (40/25)
Then Macca's Run

Post time and weight to comments.

Friday 09/09/2011

Check out some of the basic mobility exercises we will be running through in future classes from now on to improve on our technique and position.

Bench Press
(4 Sets of 8 Reps)

AMRAP in 8 Minutes of:

10 Deadlift (80/55)
20 Situps
30 Skips

Post rounds and weight to comments.

Thursday 08/09/2011

For time:
300 Double Unders
200 Squats
100 Pushups

Post time to comments.

Wednesday 07/09/2011

Shoulder Mobility - 5 Minutes

"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees


Core Work.

Post time and weight to comments.

Tuesday 06/09/2011

"DT"




Five rounds for time of:

Deadlift, 12 reps (70/50)

Hang power clean, 9 reps (70/50)

Push jerk, 6 reps (70/50)



Post time and weight to comments.

Monday 05/09/2011

Shuttle Runs - 15 Seconds per run. As fast as you can.15 Runs.

In teams of 2:
100 Sumo Deadlift High Pull (40/25)
100 Box Jumps
100 Situps

Friday 02/09/2011

Check out this report on CrossFit and what's happening, particularly in Tasmania.
http://www.abc.net.au/news/2011-08-26/crossfit-champ/2858022

Overhead Squat Practice for 15 minutes

10 Minute AMRAP of:
3 Wall Climbs
6 Deadlifts (100/70)
9 Burpees

Post time and weight to comments.

Thursday 01/09/2011

"The Tombstone"

1 Macca's Run
Performing Clean and Jerk, get 2500kg/2000kg from ground to overhead.
1 Macca's Run

Repetition amount depends on weight chosen.

Post time and weight chosen to comments.

Wednesday 31/08/2011

Handstand practice for 10 minutes.

10 rounds for time of:
10 Pushups
15 Situps
20 Squats

Post time to comments.

Tuesday 30/08/2011

Bent Over Row
4 sets of 10 Reps

Death By Thruster (40kg/25kg)
Perform 1 thruster on the first minute, 2 on the second minute, 3 on the third minute and continue in this manner until you fail to complete the round you are up to.

Post weight and rounds to comments.

Monday 29/08/2011

Max Clean and Jerk in 4 Minutes. (60/40)

Rest 3 Minutes.

100 Double Unders
75 Squats
Macca's Run
50 Burpees

Post time and reps to comments.

Friday 26/08/2011

21/18/15
Pushups (with a twist)
*2 Situps
15m Walking Overhead Lunge
15m Overhead Carry

Post time and weight to comments.

Thursday 25/08/2011

Overhead Squat Practice

'Isabel'
30 Snatch (60/40)

Post time and weight to comments.

Tuesday 23/08/2011

Bent Over Row
(8,8,8,8,8)

21 Sumo Deadlift High-Pull (40/25)
15 Box Jumps
15 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
15 SDHP
15 Box Jumps
21 SDHP

Post time and weight to comments.

Monday 22/08/2011

3 Rounds for time of:

21 Thrusters (40/25)
12 Burpees
Macca's Run

Post time and weight to comments.

Friday 19/08/2011

AMRAP in 10 Minutes of:
6 Front Squats (80/50)
9 Burpees
12 Box Jumps

Rest 3 Minutes then:

AMRAP in 5 Minutes of:
10 Pushups
Shuttle Run

Post weight and reps to comments.

Thursday 18/08/2011

Upright Row - Strength
5 sets of 8 reps at 70% of Max.
1:30 rest between sets.

Hang High Pull - Power
5 Sets of 6-8 Reps
1:30 Between sets.

10-1 of:
Sumo Deadlift High Pull (35/20)
*10 Double Unders.

Post time and weight to comments.

Wednesday 17/08/2011

Jason "BodyM" Haywood and his 270kg deadlift.

30 Minutes to find:
Max Deadlift for 1 Rep.

Max Burpees in 5 Minutes.

Post reps and weight to comments.

Tuesday 18/08/2011

Macca's Run
Then: 21/15/9 of
Deadlift (60kg/40kg)
Pushups (Hand Release)
Then:
10 Burpees
Macca's Run
10 Burpees
Then: 9/15/21 of
Pushups
Deadlifts
Then Macca's Run

Post time and weight to comments.

Monday 15/08/2011

Good Mornings
4 sets of 15 Reps

AMRAP in 10 minutes of:
3 Wall Climbs
6 Clean and Jerk (70/45)
Shuttle Run


Post time and weight to comments.

Sunday 14/08/2011

Max Clean.

30 minutes to work on it.

Then core work.

Post weight to comments.

Saturday 13/08/2011

200m Run
30 Push Press (40/25)
200m Run
30 Hang Clean (40/25)
200m Run
30 Deadlift (40/25)
200m Run
30 Clean and Jerk (40/25)

Post time and weight to comments.

Friday 12/08/2011

Overhead Squat Strength
(5,5,5,5,5)

21/15/9
Power Snatch (40/25)
Burpees

Post time and weight to comments.

Wednesday 10/08/2011

Handstand Practice/ Handstand Pushup Practice.

4 Rounds for time of:

8 Front Squat (40/25)
8 Push Press (40/25)
8 Thrusters (40/25)
Shuttle Run

Post time and weight to comments.

Tuesday 09/08/2011

Jason Khalipa doing 'Grace' at the 08' Games.

'Grace'
30 Clean and Jerk (60kg/40kg)

Post time and weight to comments.

Monday 08/08/2011

In teams of 2:
50 Burpees
100 Deadlifts (60/40)
150 Pushups
200 Situps
250 Squats

Every 4 Minutes 200m Run.

Post time and weight to comments.

saturday 06/08/2011

Circuit. 1 minute per station. 3 rounds. 1 minute rest between rounds.

Rope whips
Box jumps
Plate curl and press (20/10)
Squats
Push press (30/20)

Friday 05/08/2011

Deadlift 5 minutes to warm up to 75-80% of max then 5 sets of 5 reps.

21/15/9 of
Push Press (40/25)
*3 mountain climbers
15m OH walking Lunge
15m OH Carry

Post time and weight to comments.

Thursday 04/08/2011

AMRAP in 15 minutes of:
5 Tyre Jumps
10 Sumo Deadlift High-Pull (40/25)
15 Thrusters (40/25)

Post time and weight to comments.

Wednesday 03/08/2011

5 Rounds for time of:

10 Power Snatch (45/30)
30 Double Unders
200m Run

Post time and weight to comments.

Tuesday 02/08/2011

Bent Over Row
8,8,8,8,5

5 Rounds for time of:
10 Front Squats (60/40)
10 Burpees

Post time and weight to comments.

Monday 01/08/2011

Hand Stand Practice. Five Rounds. 30 Seconds to Hold for as long as you can. Rest 1 Minute.


4 Rounds for time of:
8 Clean and Jerk (60/40)
12 Pushups (Hand Release)
15m Walking Lunge

Post time and weight to comments.

Thursday 28/07/2011

3 Rounds for time of:
15 thrusters (40/25)
15 Burpees
30 Situps

Then 600m Run.

Post time and weight to comments.

Wednesday 27/07/2011

Bent Over Row
8/8/8/6/6

On the minute every minute for 10 minutes.
5 Power Clean (60/40)
10 Pushups (hand release)

Post time and weight to comments.

Friday 22/07/2011

Power Snatch -- Strength
5 Sets of 5 Reps

10-1 Sumo Deadlift High Pull (40/25)
1-10 Pushups (Hand Release)

Post time and weight to comments.

Thursday 21/07/2011

Squat Clean-- Skill Work.

For time:
On the Minute Every minute for 10 Minutes.
6 Front Squats (80/55)
6 Burpees

Post completed sets and weight to comments.

Wednesday 20/07/2011

For time:

50 Box Jumps
50 Pushups
50 Clean and Jerk (30/20)
50 Lunges
50 Leg Raises
50 Bent Over Row (30/20)
50 Thrusters (30/20)
50 Burpees
50 Situps
50 Double Unders

Post time and weight to comments.

Tuesday 19/07/2011

Strength -- Upright Row. 5 Sets of 6-8 Reps

Circuit. 1 Minute per station. 3 Rounds. 1 Min rest between rounds

DB Push Press (20/10)
Box Jumps
Bent Over Row (40/25)

Post reps and weight to comments.

Monday 18/07/2011

3 Rounds for time of:
30 Deadlift (60/40)
30 Pushups
100 Double Unders

Post time and weight to comments.

Wednesday 13/07/2011

800m Run for Time.

Rest 5 Minutes.

Then:
10-1 Pushups
1-10 Thrusters (45/25)


Post time and weight to comments.

Tuesday 12/07/2011

Partner Plate Driveway Carry.
10 times each. (25/15)

Rest 5 Minutes.


21/15/9 of:
Box Jumps
Sumo Deadlift High Pull (40/25)


Core work.

Post time and weight to comments.

Monday 11/07/2011

Bent Over Row - - Strength
(8,8,8,8)

3 Rounds for time of:
15 Burpees
15 Front Squats (40/25)
15 Push Press (40/25)
Then 400m Run.

Post time and weight to comments.

Friday 08/07/2011

Weighted Pushups
5 sets of 8-10 Reps

For Time:
400m Run
100 Deadlifts (1/2 Bodyweight)
400m Run


Post time and weight to comments.

Thursday 07/06/2011

Press
(5,5,5,5,5)

Circuit
Front Squats (40/25)
KB Swings
Box Jumps

Post time and weight to comments.

Wednesday 06/07/2011

"The Tombstone"
Hill Run
Performing clean and jerk move (2500/2000)Kg from ground to overhead.
Hill Run

Post time and weight to comments.

Tuesday 05/07/2011

Max Deadlift. 30 Minutes to figure it out.

30/20/10 of:
Push Press (40/25)
Squats
Situps

Monday 04/07/2011

Bent Over Row
5 sets of 8

21/15/9
Power Cleans (60/40)
Pushups (Hand Release)

Post time and weight to comments.

Friday 01/07/2011

Overhead Squat Practice
4 Sets of 10

AMRAP in 10 minutes of:
15 Sumo Deadlift High-Pull (30/20)
15 Pushups (Hand Release)

Post time and weight to comments.

Thursday 30/06/2011

Clean and Jerk -- 15 minutes of skill work.

3 Rounds for time of:
50 Squats
25 Bent Over Row (1/2 Body Weight)
400m Run

Post time and weight to comments.

Wednesday 29/06/2011

"DT"

5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk


Post time and weight to comments.

Monday 27/06/2011

Deadlift
(10,10,10,10)

"JH"
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees

Post time and weight to comments.

Thursday 23/06/2011

Strict Press
(5,5,5,5,5)

400m Run then
21/15/9 of:
Front Squats (40/25)
Pushups (Hand Release)
Then a 400m run

Post time and weight to comments.

Wednesday 22/06/2011

Work your way to a Max Clean.

Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds.

Double Unders
Plate Curl and Press (20/10)
Burpees

Post time and weight to comments.

Monday 20/06/2011

Strength Endurance
3 Sets of 20 Reps

Weighted Squats (25/10)

On the minute for 10 Minutes:
5 Power Cleans (50/30)
10 Pushups (Hand Release)

Post time and weight to comments.

Saturday 18/06/2011

3 Rounds for time of:

10 Squat Snatch (60/40)
10 Bent Over Row
10 Deadlift

Post time and weight to comments.

Friday 17/06/2011

5 sets of:

Push Press 8 reps
Superset with:
Upright Row 4-5 reps


5 ROUNDS for time of:
10 Overhead Squats (50/30)
20 Situps

Post time and weight to comments.

Thursday 16/06/2011

Thruster -- Strength
(5,5,5,5,5)

4 Rounds for time of:
10 Clean and Jerk (40/25)
50 Mountain Climbers

Post time and weight to comments.

Wednesday 15/06/2011

Strength -- Bent Over Row
(8,8,8,5,5)

AMRAP in 12 Minutes of:
10 Deadlift (50/30)
10 Burpees

Post time and weight to comments.

Tuesday 14/06/2011

Power Clean
(5,5,5,5,5)

50 Pushups
75 Squats
100 Situps
150 Double Unders

Post time and weights to comments.

Monday 13/06/2011

In Teams of 2:
150 Sumo Deadlift High Pull (35/25)
400m Run
125 Situps
400m Run
100 Thrusters (35/25)
400m Run
75 Burpees

Post time and weight to comments.

Saturday 11/06/2011

BEGINNER'S CLASS

Thrusters -- Skill work.

7 Rounds for time of:
10 Deadlift
7 Pushups




STANDARD CLASS

Strength -- Strict Pullups

7 Rounds for time of:

7 Hang Cleans (50/30)
7 Thrusters (50/30)

Post time and weight to comments.

Friday 10/06/2011

Overhead Squat -- Skill work

5 Rounds for time of:
10 Power Snatch (35/20)
50 Mountain Climbers

Post time and weight to comments.

Thursday 09/06/2011

Deadlift - (8,8,8,8)

21/15/9
Plate Curl and Press (20/10)
Burpees

Post time and weight to comments.

Wednesday 08/06/2011

Circuit. 1 Minute per station. 3 Rounds. Rest 90 secs between rounds.

Knees 2 Elbows
Thrusters (40/25)
Mountain Climbers
Floor Press (35/20)
Everybody Run 400m.

Post time and weight to comments.

Tuesday 07/06/2011

Reverse Pushups or Chinups

5*8 or 5*5


4 Rounds for time of:
15 Push Press (40/25)
400m Run Post time and weight to comments.

Post weight and time to comments.

Monday 06/06/2011

In Teams of 2:
50 Clean and Jerk (50/30)
75 Burpees
100 Front Squats (50/30)
125 Pushups (Hand Release)
150 Situps
400m Run

Post time and weight to comments.

Friday 03/06/2011

Death by Power Snatch.
Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rounds
Weight (40/25)

Post time and weight to comments.

Thursday 02/06/2011

Upright Row
4*8

400m Run then
21/15/9 of/
Deadlift (100/70)
Box Jumps

Post time and weight to comments.

Wednesday 01/06/2011

Reverse Pushups
4 Sets of 10


21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees

Post time and weight to comments.

Tuesday 31/05/2011

100 Bent over Row at 1/2 Bodyweight
100 Squats
100 Pushups
100 Situps

Post weight and time to comments.

Monday 30/05/2011

Regionals Day 2



3 Rounds for time of:
30 Clean and Jerk (40/25)
100 Double Unders

Finisher: Good Mornings.

Post time and weight to comments.

Saturday 28/05/2011

125 kg Thruster
Skill Work: Thruster

50 Plate Curl and Press (20/10)
50 Plate Squats
50 Toe Reaches
5 Drive Way Sprints

Post time and weight to comments.

Friday 27/05/2011

400m Run
30 Burpees
40 Ground to Overhead (40/25)
50 Leg Raises
60 Alternating Lunges
1 Driveway Sprint

Post time and weight to comments.

Thursday 26/05/2011

Bent Over Row
(8,8,8,8)

6 Rounds for time of:
12 Thrusters (40/25)
24 Double Unders

Post time and weight to comments.

24/05/2011

1.2km Run

Circuit. 1 min per station. 5 Rounds. Rest 1 minute between rounds.
Box Jumps
Bent Over Row (30/20)
Squats

Post time and weight to comments.

Monday 23/05/2011

"The Tombstone" for time:
1 Hill Run
Then:
Performing Clean and Jerk, Males move 2500kg and females move 2000kg from ground to overhead.
i.e
Male 50kg = 50 Reps Female 50kg = 40 Reps
40kg = 63 Reps 40kg = 50 Reps
30kg = 83 Reps 30kf = 67 Reps
Then:
1 Hill Run

Post time and weight to comments.

Saturday 21/05/2011

Wide Grip Deadlift
(5,5,5,5,5)

6 Rounds for time of:
50 Squats
25 Pushups

Post time and weight to comments.

Friday 20/05/2011

Bent Over Row
(5,5,5,5,5)

10,8,6,4,2,2,4,6,8,10
Push Press (40/25)
Jumping Lunges

Post time and weight to comments.

Thursday 19/05/2011

3 Rounds for time of:

400m Run
10 Burpees
20 Power Snatch (30/20)
30 Pushups
40 Situps

Post time and weight to comments

Wednesday 19/05/2011

Overhead Squat Practice

5 Rounds for time of:
8 Deadlifts (80/50)
12 Burpees
16 Situps


Post time and weight to comments.

Tuesday 17/05/2011

Circuit. 1 Minute stations, 3 rounds, 1 minute between rounds.

Sumdo Deadlift High Pull
Thrusters
Box Jumps
Burpees
Double Unders

Post time and weight to comments.

Monday 16/05/2011

21/15/9:
Hang Clean (40/25)
Front Squat (40/25)
30 Pushups
400m Run

Post time and weight to comments.

Friday 13/05/11

CrossFit Total.

1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

Post weight to comments for total score.

Aztec Pushups

Deadlift (8,8,5,5,3,3)

12 Minutes AMRAP of:
Pushup
Squat
Double Under

Increase each exercise by 1 rep every round until timelimit runs out.

Wednesday 11/05/2011

(A) 50 Pullups

(B) 5 Rounds for time of:
20 Sumo Deadlift High Pull (35/25)
10 Overhead Squats (35/25)

Post time and weight to comments.

Tuesday 10/05/2011

"High-5 for first kiss"
This is heaps funny, this kid gets so pumped about getting a kiss halfway through.

Overhead Squat Practice

15 Thrusters (45/25)
400m Run
15 Clean and Jerk (45/25)
400m Run
15 Front Squats (45/25)
400m Run


Post time and weight to comments.

Monday 09/05/2011

Press (8,8,5,5,3,3)

1-10 of:
Deadlift (80/45)
Plate Curl and Press (20/10)

Post time and weight to comments.

Thursday 05/05/2011

What Is Cross Fit? Short by CrossFit by Overload

Power Snatch
(5,5,5,5,5)

400m Run Then
3 rounds of:
15 Box Jumps
12 Bent Over Row (60/40)
9 Burpees
Then:
400m Run

Post time and weight to comments.

Wednesday 04/05/2011

Push Jerk (1,1,1,1,1,1,1)

50/40/30/20/10
Squats
Situps
Double Unders

Post time and weight to comments.

Monday 02/05/2011

Skills-- Clean and Jerk

"Grace"
30 Clean and Jerk (60/35)

Core work

Post time and weight to comments.

Wednesday 27/04/2011

Vaughn's Birthday Workout:
400m Run
23 Burpees
23 Power Cleans
23 Front Squats
23 Push Press
23 Pushups
23 Situps
23 Thrusters
23 Bent Over Row
23 Power Snatch
23 Double Unders
400m Run

Same weight for all Exercises. (45kg/25kg)

Post time and weight to comments.

Tuesday 26/04/2011

20 Minute AMRAP:
5 Power Clean (65/40)
10 Pushups (hand realease)
15 Squats

Post time and weight to comments.

Good Friday (Tim's Birthday)

Tim's Birthday WOD!!!

15 Minute AMRAP:
15 Pushups (Hand Release)
15 Power Cleans (40/25)
15 Situps
15 Front Squats (40/25)

Post time and weight to comments.

Thursday 21/04/2011

Power Clean --- SKill work.

4 Rounds for time of:
10 Burpees
15 Plate curl and press (20/10)
20 Alt' Lunges

Post time and weight to comments.

Wednesday 20/04/2011

Circuit. 1 Minute per station. 5 Stations. 3 Rounds. Each round is followed immediately by a 400m run then 1:30 rest.
-Box Jumps
-Push Press (30/20)
-Deadlift (40/30)
-Pushups (Release Hands)
-Double Unders

Post total reps and weight to comments.

Tuesday 19/04/2011

Front Squat
(5,5,5,5,5)

5 Rounds for time of:
7 Bent over Row (60/35)
14 Deadlift (60/35)
21 Situps

Post time and weight to comments.

Monday 18/04/2011

Squat Clean - Skill Work.
20 Minutes

10-1 Push Press (40/25)
1-10 Burpees

Post time and weight to comments.

Friday 15/04/2011

Overhead Squat - Skills work

4 Rounds for time of:
15 Power Snatch (30/20)
30 Pushups

Post time and weight to comments.

Thursday 14/04/2011

Front Squats - 50 Reps at (50/35)

5 Minute Rest

50 Plate Curl and Press (20/10)
40 Burpee Side Jumps
30 Bent over Row with the plate
20 Squat Press
10 Times up and down the Driveway with plate.

Post time and weight to comments.

Wednesday 13/04/2011

Superset Front Squat/Push Press
8/4-5. 5 Sets.

3 Rounds for time of:
15 Bent Over Row
30 situps
400m Run

Post time and weight to comments.

Tuesday 12/04/2011

5 Minute AMRAP of:
Squat Clean and Jerk (75/45)

Rest 3 Minutes

Then AMRAP 5 Minutes of:
5 Burpees
Driveway Run

Post time and weight to comments.

Monday 11/04/2011

Deadlift - 3,3,3,3,3,3

4 Rounds of:
20 Pushups
30 Lunges
50 Double Unders

Post time and weight to comments.

Thursday 07/04/2011

http://youtu.be/4mEP3j2hBjA

This is Awesome.

"The Tombstone"
Hill Run
Performing Clean and Jerk, Males get 2500kg/Females get 2000kg from ground to overhead.
Hill Run
50kg - 50 Reps / 40 Reps
40kg - 63 Reps / 50 Reps
30kg - 83 Reps / 67 Reps
25kg - 100 Reps/ 80 Reps
20kg - 125 Reps/ 100Reps

Post time and weight to comments.

Wednesday 06/04/2011

Pullups - 5,5,5,5,5

21/15/9
Front Squats (60/35)
Burpees

Then 20 Box Jumps

Post time and weight to comments.

Tuesday 05/04/2011

AMRAP in 15 Minutes of:
9 Deadlifts (70/45)
12 Pushups (Hand Release)
15 Box Jumps

Post time and weight to comments.

Monday 04/04/2011

Overhead Squat Practice

800m Run
5 Rounds for time of:
5 Press (50/30)
15 Deadlift (50/30)
Then 800m Run

Post time and weight to comments.

Saturday 02/04/2011

30 Kettlebell Swings (24/16)
Then 5 Rounds of:
5 Shoulder to Overhead (50/30)
15 Deadlifts (50/30)

Then 30 Kettlebell Swings.

Post time and weights to comments.

Friday 01/04/2011

Push Press
5,5,5,5,5

21/15/9
Power Snatch (40/25)
Front Squat (40/25)

Post time and weight to comments.

Thursday 31/03/2011

Power Snatch Practice

21/18/15/12/9:
Thrusters (40/25)
Burpees

Post time and weight to comments.

Wednesday 30/03/2011

Strength -- Pullups.
5,5,5,5,5

5 Rounds for time of:
20 Sumo Deadlift HighPull (40/25)
20 Pushups

Post time and weight to comments.

CrossFitCookeville_Open_Wk1

Rich Froning Jr. who currently leads the world in workout number one and some footage of his performance. The camera starts on him. Song is Tedashii -- Go Hard.

Power Clean: Work your way up to a 3 rep max in a 30 second time frame.

5 Rounds for time of:
5 Deadlift (120/80)
10 Burpees

Post time and weight to comments.

Wednesday 23/01/2011

For time:
10 Burpees
20 Push Press
30 Squats
40 Pushups
50 Situps
200 Skips
50 Situps
40 Pushups
30 Squats
20 Push Press
10 Burpees

Post time and weight to comments.

Tuesday 22/03/2011

AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatch (35/25)

post time and weight to comments

Crossfit King Kong Josh Everett

Skill: Full Squat Clean.

5 Rounds for time of:
15 Thrusters (40/25)
400m Run

Post time and weight to comments.

Saturday 19/03/2011

Overhead Squat: Skill and Practice.

5 Rounds for time of:

10 Power Snatch 45kg
10 Burpees

Post time and weight to comments.

Friday 18/03/2011

Skill/Technique: Deadlift.

21/15/9:
Front Squats (40/25)
Push Press (40/25)
Hill Run

Post time and weight to comments.

Thursday 17/03/2011

Front Squats: Warm up sets. Then 5 sets of 5 reps.

Post weight to comments.

Wednesday 16/03/2011

3 rounds of a Circuit: 1min at each station, clock will continuously run. 4 stations.
Back Squats (40kg/25kg)
Pushups
Single Arm Row (20/10)
Deadlifts (50/30)

Then everyone runs 400m. Every second over 2:00 incurs a 1 burpee penalty for the entire group. Work together guys or you will have a lot of burpees to do at the end.

Rest 2 minutes.

Post time and weight to comments.

Tuesday 15/03/2011

Skill/Technique: Squat Snatch.

Elizabeth 2
21/15/9 of:
Power Cleans (60/40)
Pushups (Hand Release)

Post time and weight to comments.

Beginner's Class.

Skill: Deadlift.

Then 4 rounds for time of:
15 Squats
15 Pushup
15 Situps

Post time and weight to comments.

Monday 14/03/2011

Kunal looking good after class.






Technique: Deadlift.

5 Rounds for time of:
15 Squats
15 Push Press (40/25)
15 Situps

Post time and weight to comments.

Saturday 12/03/2011

5km run.

Post time to comments.

Friday 11/03/2011

http://www.youtube.com/watch?v=Ne5FGRvP5Is

Skill - Clean

Strength - Push Press (5,5,5,3,3)

25/20/15/10/5
Push Up
Squat
Situp

Post time and weight to comments.

Wednesday 09/03/2011

Split Squats 4 sets of 10 each leg. Add Weight each set.

3 Rounds for time of:
15 Deadlift (40/25)
12 Power Cleans (40/25)
9 Push Press (40/25)
400m Run

Post time and weight to comments.

Josh Everett is an incredible athlete with amazing strength. This workout was a part of the 2009 Crossfit Games and required the athelete to deadlift every 30secs. There were 20 bars. 1st bar weighed 145kg, last bar weighed 230kg.

Strength -- Pulling Circuit.

3 Rounds for time of:
50 Squats
400m Run

Post time and weight to comments.

Monday 07/03/2011

Split Squats: 3 Sets of 15 Per leg. 1 Min rest between sets.

AMRAP in 8 Minutes of:
5 Clean and Jerk (70/40)
15 Double Unders (60 Skips)
30 Plate Twists (10/5)

Rest 3 Minutes.

1 Round of:
75 Squats
400m Run

Post time and weight to comments.

Sunday 06/03/2011

5 rounds for time of:
50 squats
400m sprint

Rest as required between sets.

Thursday 03/03/2011

Bent Over Row:
(5,5,5,5,5)

10 Rounds for time of:
10 Deadlifts (60/40)
10 Pushups

Post time and weight to comments.

Wednesday 02/03/2011

HandStand Practice or Overhead Holds.


At the start perform 25 Squats, then every 2 minutes perform 25 Squats.
10-1 for time of:
Push Press (40/25)
Pushups (Hand Release)

Post time and weight to comments.

The Den - "I AM" - CrossFit Video

Strength -- Max Power Clean.

For time:
20 Thrusters (60/40)
20 Bent Over Row (60/40)
800m Run
20 Bent Over Row
20 Thrusters

Post time to comments.

Monday 28/02/2011

Skill --- Power Snatch.

Strength ---- Overhead Squat
(3,3,3) Rest 3 minutes between sets.

3 Rounds for time of:
10 Power Cleans (60/40)
10 Burpees

Post time and weight to comments.

Sunday 27/02/2011

http://www.youtube.com/watch?v=pfsTKfUT-RQ

The video does contain some swearing, but this dude is awesome.

21/15/9 for time of:
Knees to Elbows
Burpees.

Post time to comments.

You can train anywhere. Muscle-Ups in New Zealand.

Skill --- Thrusters

AMRAP 15 Mins of:
6 Front Squat (50/30)
12 Burpees
24 Double Unders
(courtesy of Crossfit Active)

Post time and weight to comments.

Wednesday 23/02/2011

Dane chilling out after an early morning sesh!

Skill: OverHead Squats.

Strength: Push Press (5,5,5,5,5)

10,9,8,7,6,5,4,3,2,1 of:
Squat Jumps
Pushups (Option--Spiderman Pushups)

Post time and weight to comments.

Tuesday 22/02/2011

The Girls from Crossfit BodyM in Terrigal doing 'Grace' (30 Clean and Jerk at 40kg) at a blistering pace.

Skill Work: Clean.

Death by Clean and Jerk (40/25)



Hanging Core Work.

Post time and weight to comments.

Monday 21/02/2011

Jason Haywood from Crossfit Body Mechanics in Terrigal doing "Grace" (30 CLean and Jerk at 60kg). Apart from the fact he does it in 1:25 I want you to notice his awesome form, He's fully locked out every rep and keeps the bar close to the body at all times.

Strength: Strict Pullups (5,5,5,5,5)

'Grace'
30 Clean and Jerk (60/40)

Rest 5 minutes then:

7 Minute AMRAP
7 Squats
7 Pushups
7 Situps

Post time and weight to comments.

Deadlift: 3 Sets of 15 reps, increase the weight each set. Rest 1 minute between sets.

Start with 3 burpees and then perform 3 burpees on the minute every minute.
5 Rounds for time of:
24 Squats
12 Push Press (40/25)

Post time and weight to comments.

Tim after an awesome session.




Strength: Chinups/Strict Pullups
(5,5,5,5,5)

400m Run

Then 2 Rounds for time of:
30 Deadlift (80kg/50)
60 Double Unders (240 skips)
30 Pushups (Hand Release)

Post time and weight to comments.

Tuesday 15/02/2011

Strength - Deadlift (5,5,5,5,5)

AMRAP in 10 minutes of:
5 Bent over Row (70/45)
10 Burpee Side Jumps
15 Situps

Core.


Post time and weight to comments.

Monday 14/02/2011

CrossFit Games 2010 Adidas Commercial

Weighted Pushups
4 sets of 6-8 reps.

3 Rounds for time of:
15 Weighted Squats
15 Burpee Side Jumps
15 Curl and Press
400m Run

Post time and weight to comments.

Saturday 12/02/2011

Buddy Lee Teaches the Double Under.

"DT"

5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk

Friday 11/02/2011

Skill of your choice.

10 Rounds of:

5 Bent Over Row (70/40)
10 Box Jumps

Post time and weight to comments.

Thursday 10/02/2011

Best Man Ever.

Skill: Power Clean/ Clean

4 Rounds of:
30 Squats
20 Push Press (40/25)
10 Burpees

Post time and weight to comments.

Wednesday 09/02/2011

Deadlift for Strength,
(5,5,5,5,5)

21/15/9
Thrusters (40/25)
Burpees

Core Set.

Post time and weight to comments.

Tuesday 08/02/2011

Bent over row for strength:
(5,5,5,5,5)

21/15/9
Thrusters (40/25)
Pushups
400m Run

Core Circuit of:
Twists, Situps then planks.


Post time to comments.

Friday 04/02/2011

For Strength: Super-Set 12 pushups with dips till failure.

50 Leg Raises
21 Push Press
400m Run
15 Push Press
400m Run
9 Push Press
400m Run
50 Leg Raises

Post time and weight to comments.

Thursday 03/02/2011

Back strength. Your choice of:
Pullups (wide grip)
Bent over row
Ring pullups
(5,5,5,5,5)

Then for time:
30 Situps
400m Run
30 Thrusters (40/25)
400m Run
30 Pushups (hand release)
400m Run
30 Deadlifts (40/25)

Post time and weight to comments.

Wednesday 02/02/2011

100 Skips
100 Deadlifts at 60kg for time.
100 Push Ups
100 Situps
100 Squats
100 Upright row (20/15)

Post time and weight to comments.

Tuesday 01/02/2011

Skill: Deadlift - maintain form for 10-15 reps, 5 sets.
Strength: Deadlift - Max Effort.

21/15/9 for time of:
Power Cleans (60/40)
Pushups (hand release)


Core work.

Post time and weights to comment.

Monday 31/01/2011

Strength
Weighted Pushups
5 sets of 5-8 Reps.

AMRAP 10 minutes of:
5 Hang Clean (60/40)
7 Box Jump
9 Bent Over Row

Post time and weight to comments.

Wednesday 26/01/2011

No Classes Today.

10 * 10m Sprints
8 * 20m Sprints
6 * 30m Sprints
4 * 40m Sprints
2 * 50m Sprints

Enjoy the day.

Tuesday 25/01/2011

Power Day

Strength: Front Squat
(5,5,5,5,5)

21/15/9
Box jumps
Pushups
Hill Run

If there's time we'll be doing core/abs.

Post time and weight to comments.

Sunday 23/01/2011

Rest Day.

What are you up to?

Saturday 22/01/2011

Outdoor session.

Meet at the gym and we're heading to the park.

Thursday 20/01/2011

For strength:
Strict press (3,3,3,3,3)
Push press (5,5,5,5,5)

Then 7 rounds for time of:
20 double unders
10 burpees


Core work to finish.

Post time and weight to comments.

Tuesday 18/01/2011

Strength Under Fatigue.
Such an important part of our fitness lifestyle that is often overlooked by people when they are talking about their "fitness leve". There is more to our efforts than cardiovascular fitness.

For Strength:
Power Clean (5,5,5,5,5)

For Time:
12 Bent Over Row (40/25)
21 Thrusters (40/25)
400m Run
21 Bent over row
12 Thrusters
800m Run
12 Bent Over Row
21 Thrusters
400m Run
21 Bent Over row
12 Thrusters

Post time and weight to comments.

Monday 17/01/2011

Warmup:
3 times through of:
10 Squats
10 Pushups
10 Situps
10 Supermans (per side)
Work through these slowly concentrating on range of motion.

Then for time:
50 Thrusters
200 Double Unders
50 Burpees

Post time and weight to comments.

Saturday 15/01/2011

Strict pullups.

3 rounds for time of:

21 Deadlifts (40/25)
15 Hang Cleans (40/25)
9 Push Press (40/25)
400m run

Friday 14/01/2011

5 rounds for time of:

20 squats
15 pushups
10 burpees

Post time to comments.

Thursday 13/01/2011

"the tombstone"

Wednesday 12/01/2011

Deadlift Practice.

3 rounds for time of:

30 Push Press 40/25
20 Overhead squats 40/25
10 Burpees

Post time and weight to comments.

Monday 10/01/2011

Max Deadlift

21/15/9
Front Squat (50/30)
Pushup
*2 double unders

Post time and weights to comments.

Friday 07/01/2011

Lunge 400m for time.

Post time to comments.

Thursday 06/01/2011

Death by Thrusters.
Perform 1 Thruster on the first minute, 2 on the second, 3 on the third and so on until failure. (40/30)

Rest 5 Minutes.

10,9,8,7,6,5,4,3,2,1 of:
Pushups
Burpees

Post time and reps to comments.

Wednesday 05/01/2011

100 Thrusters for time. (30/20)

Rest 5 Minutes.

Then 7 Min AMRAP of:
5 Bent Over Row (70/40)
7 Clean (70/40)
9 Deadlift (70/40)

Post time and weight to comments.